Program Description
Unleash your strength with Bayou Power 3.0, a dynamic 13-week program designed for dedicated lifters looking to elevate their performance. Committing just four days a week, you'll engage in a well-rounded blend of strength training and functional movements that challenge your limits and build muscle. Each session is crafted to enhance power and endurance, ensuring you see real results by the end of the program. Get ready to transform your physique and boost your confidence with every rep!
Program Overview
- LevelAdvanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout70 minutes
- CreatedMar 07, 2026 09:49
- Last EditedMar 07, 2026 09:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
10.1%
Glutes
10.1%
Hamstrings
10.1%
Quadriceps
8.8%
Chest
8.4%
Lats
7.1%
Upper Back
6.8%
Biceps
5.5%
Rear Delts
4.9%
Lower Back
3.8%
Abs
3.4%
Middle Delts
3.4%
Forearms
1.7%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 7-8
2
Bench Press (Barbell)
7
4 reps
65%
3
Dip (Weighted)
2
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8-9
2
Bench Press (Barbell)
7
4 reps
67%
3
Dip (Weighted)
2
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9-10
2
Bench Press (Barbell)
7
4 reps
69%
3
Dip (Weighted)
2
4 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
4 reps
71%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Rolling Tricep Extension (Dumbbell)
2
8-15 reps
RPE 9
4B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 9
5
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7-8
2
Bench Press (Barbell)
5
3 reps
73%
3
Close Grip Paused Bench Press
2
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-9
2
Bench Press (Barbell)
5
3 reps
75%
3
Close Grip Paused Bench Press
2
5 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9-10
2
Bench Press (Barbell)
5
3 reps
77%
3
Close Grip Paused Bench Press
2
4 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
79%
2
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
4A
Rolling Tricep Extension (Dumbbell)
2
8-15 reps
RPE 9
4B
Incline Curl (Dumbbell)
2
8-15 reps
RPE 9
5
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7-8
2
Bench Press (Barbell)
3
2 reps
81%
3
Pin Press Bench (Barbell)
6
1 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8-9
2
Bench Press (Barbell)
3
2 reps
83%
3
Pin Press Bench (Barbell)
5
1 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Barbell)
3
2 reps
85%
3
Pin Press Bench (Barbell)
4
1 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 9
5
Pull-Up (Bodyweight)
5
AMRAP
RPE 9
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
7
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6-7
2
Band Face Pull
4
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
3
1 reps
RPE 7-8
2
Zercher Pin Squat
8
1 reps
65%
3
Sled Push
4
1 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
3
1 reps
RPE 8-9
2
Zercher Pin Squat
8
1 reps
67%
3
Sled Push
3
1 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
3
1 reps
RPE 9-10
2
Zercher Pin Squat
8
1 reps
69%
3
Sled Push
2
1 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
8
1 reps
71%
2
Back Extension (Weighted)
2
8-15 reps
RPE 9
3
Single Leg Press
2
15-25 reps
RPE 9
4
GHD Sit Up
2
AMRAP
RPE 9
5
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
2
1 reps
RPE 7-8
2
Zercher Pin Squat
6
1 reps
73%
3
Belt Squat
2
6 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
2
1 reps
RPE 8-9
2
Zercher Pin Squat
6
1 reps
75%
3
Belt Squat
2
5 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
2
1 reps
RPE 9-10
2
Zercher Pin Squat
6
1 reps
77%
3
Belt Squat
2
4 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
6
1 reps
79%
2
Back Extension (Weighted)
2
8-15 reps
RPE 9
3
Single Leg Press
2
15-25 reps
RPE 9
4
GHD Sit Up
2
AMRAP
RPE 9
5
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
1
1 reps
RPE 7-8
2
Zercher Pin Squat
4
1 reps
81%
3
Ssb Paused Squat
2
6 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
1
1 reps
RPE 8-9
2
Zercher Pin Squat
4
1 reps
83%
3
Ssb Paused Squat
2
5 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
1
1 reps
RPE 9-10
2
Zercher Pin Squat
4
1 reps
85%
3
Ssb Paused Squat
2
4 reps
RPE 9
4
Back Extension (Weighted)
3
8-15 reps
RPE 9
5
Single Leg Press
3
15-25 reps
RPE 9
6
GHD Sit Up
3
AMRAP
RPE 9
7
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Pin Squat
1
1 reps
RPE 6-7
2
Squat (Bodyweight)
4
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
3 Board Bench Press
3
6 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
3 Board Bench Press
3
7 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
3 Board Bench Press
3
8 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
3 Board Bench Press
2
6 reps
RPE 7
2
Single Arm Shoulder Press
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Straight Arm Pulldown
3
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
2
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Board Bench Press
3
6 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Board Bench Press
3
7 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Board Bench Press
3
8 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
2 Board Bench Press
2
6 reps
RPE 7
2
Single Arm Shoulder Press
2
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 9
4
Chest Fly (Cable)
2
8-15 reps
RPE 9
5
Straight Arm Pulldown
3
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
2
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Single Arm Shoulder Press
3
6-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9
4
Chest Fly (Cable)
3
8-15 reps
RPE 9
5
Straight Arm Pulldown
5
8-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 9
6B
Bicep Curl (Cable)
3
8-15 reps
RPE 9
7
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
2
6-12 reps
RPE 7
2
Straight Arm Pulldown
2
8-15 reps
RPE 7
3
Bicep Curl (Cable)
2
8-15 reps
RPE 7
4
Band Pushdown
4
25 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7-8
2
Deadlift (Barbell)
5
4 reps
65%
3
Suitcase Deadlift
2
6 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8-9
2
Deadlift (Barbell)
5
4 reps
67%
3
Suitcase Deadlift
2
5 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9-10
2
Deadlift (Barbell)
5
4 reps
69%
3
Suitcase Deadlift
2
4 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
71%
2
Bent Over Row (Barbell)
2
6-12 reps
RPE 9
3
Glute-Ham Raise
2
AMRAP
RPE 9
4
Standing Cable Crunch
2
8-15 reps
RPE 9
5
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7-8
2
Deadlift (Barbell)
4
3 reps
73%
3
Deadlift (Paused)
2
6 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-9
2
Deadlift (Barbell)
4
3 reps
75%
3
Deadlift (Paused)
2
5 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9-10
2
Deadlift (Barbell)
4
3 reps
77%
3
Deadlift (Paused)
2
4 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
79%
2
Bent Over Row (Barbell)
2
6-12 reps
RPE 9
3
Glute-Ham Raise
2
AMRAP
RPE 9
4
Standing Cable Crunch
2
8-15 reps
RPE 9
5
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7-8
2
Deadlift (Barbell)
3
2 reps
81%
3
Block Pull (Barbell)
6
1 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8-9
2
Deadlift (Barbell)
3
2 reps
83%
3
Block Pull (Barbell)
5
1 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-10
2
Deadlift (Barbell)
3
2 reps
85%
3
Block Pull (Barbell)
4
1 reps
RPE 9
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 9
5
Glute-Ham Raise
3
AMRAP
RPE 9
6
Standing Cable Crunch
3
8-15 reps
RPE 9
7
Band Good Morning
4
25 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6-7
2
Band Good Morning
4
25 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Reps
@7-8
2
Bench Press (Barbell)7 Sets
4 Reps
65%
3
Dip (Weighted)2 Sets
6 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
8-15 Reps
@9
5
Pull-Up (Bodyweight)5 Sets
AMRAP
@9
6A
Rolling Tricep Extension (Dumbbell)3 Sets
8-15 Reps
@9
6B
Incline Curl (Dumbbell)3 Sets
8-15 Reps
@9
7
Band Face Pull4 Sets
25 Reps
@7
Day 2
1
Zercher Pin Squat3 Sets
1 Reps
@7-8
2
Zercher Pin Squat8 Sets
1 Reps
65%
3
Sled Push4 Sets
1 Reps
@9
4
Back Extension (Weighted)3 Sets
8-15 Reps
@9
5
Single Leg Press3 Sets
15-25 Reps
@9
6
GHD Sit Up3 Sets
AMRAP
@9
7
Squat (Bodyweight)4 Sets
25 Reps
@7
Day 3
1
3 Board Bench Press3 Sets
6 Reps
@9
2
Single Arm Shoulder Press3 Sets
6-12 Reps
@9
3
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@9
4
Chest Fly (Cable)3 Sets
8-15 Reps
@9
5
Straight Arm Pulldown5 Sets
8-15 Reps
@9
6A
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@9
6B
Bicep Curl (Cable)3 Sets
8-15 Reps
@9
7
Band Pushdown4 Sets
25 Reps
@7
Day 4
1
Deadlift (Barbell)1 Set
3 Reps
@7-8
2
Deadlift (Barbell)5 Sets
4 Reps
65%
3
Suitcase Deadlift2 Sets
6 Reps
@9
4
Bent Over Row (Barbell)3 Sets
6-12 Reps
@9
5
Glute-Ham Raise3 Sets
AMRAP
@9
6
Standing Cable Crunch3 Sets
8-15 Reps
@9
7
Band Good Morning4 Sets
25 Reps
@7